Sunday May 6 |
 | Orienteering 45:00 [4] 9 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Orienteering 35:00 [2] 5 km (7:00 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Orienteering 25:00 [1] 3 km (8:20 / km) | |
| shoes: Salomon XA Pro 3D old |
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Saturday May 5 |
| Running 23:00 [2] 4.4 km (5:14 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Warmup with Tim. Went around course 1, then along the road for a bit. |
| Orienteering 14:15 [4] 3.1 km (4:36 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Relay at Birds Hill Park. Three loops, 1080m (5:40), 1200m (4:44) and 820m (3:51). (Straight line distances.) Got about 6 min rest between the loops while Ursula was running hers. The map was simplified with just trail/roads, and a few features right next to them. Pretty fast and easy, still made one mistake though... sillily took the bluestem trail all the way around to #4 on the green loop (the first one I ran), could have saved a good bit of time by cutting across. |
| Running 8:43 [1] 1.5 km (5:49 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Cool down. |
| Running 46:26 [3] 9.9 km (4:41 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Wasn't supposed to have two days with no training this week (but I ended up with three), so I figured I should get out again today. |
Thursday May 3 |
| Orienteering 1:00:00 [2] 7 km (8:34 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Checking out control locations for my meets at Glen Valley and Yellow Quill on June 9/10. Out for a total of 4:03 (3:27 at Glen Valley, 0:36 for the sprint at Yellow Quill), calling it 2:30 of training, some in [1] and some in [2]. |
| Orienteering 1:30:00 [1] 7 km (12:51 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
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Tuesday May 1 |
| Running 15:30 [2] 3.2 km (4:51 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Warm up. |
| Running intervals 7:30 [4] 2.32 km (3:14 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| 8 × the ~290 m section of trail in the park. Times: 53.3, 56.1, 56.8, 56.7, 55.7, 55.3, 58.0, 57.8, avg 56.2, avg rest 1:04. A bit slower than I would have liked.
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| Running hills 7:30 [4] 1.2 km (6:15 / km) +140m 3:57 / km | |
| shoes: Salomon XA Pro 3D (ret.) |
| Around the eastern hill loop 3 times, 1:42 rest, then around the loop 3 more times. Times: 3:45 (1:12+1:19+1:14), 3:45 again (1:13+1:18+1:14). |
| Running 36:00 [1] 6 km (6:00 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Jogging between the intervals, over to the hill afterwards, and cooldown. |